Foot and Ankle Foundations

Your ticket to powerful pointework.

Prepare to save hundreds of dollars on doctors’ and PT visits due to recurring injuries by learning the most effective strength and injury prevention exercises for the foot and ankle. And the best part? You can refer back to this course each time you are building strength, boosting up your warmup routine, or training for power and agility.

Trusted by 125+ dancers, Foot and Ankle Foundations is your new best friend when it comes to strong pointework and injury prevention.

If you are a dancer, without knowing anything else about you I know that you have likely dealt with one or more of these issues:

  • Achilles tendinitis
  • Ankle sprains or breaks
  • Plantar fasciitis
  • Peroneal tendinitis
  • Stress fractures
  • Torn ligaments
  • Shin splints
  • Bursitis

As dancers, it’s almost a given that we’ll deal with these conditions at one point or another. But what if it doesn’t have to be that way?

If you’re anything like me, you’ve tried it all. Including …

  • Switching pointe shoe makers every year
  • Blaming your anatomy (“ugh i just have flat feet”, “I’m hypermobile and will never have strong feet”)
  • Popping advil to get you through rehearsal
  • Endless R.I.C.E. treatment without any long term benefit
  • Visits to your doc or PT (but man those costs really add up)
  • 100 relevés a day

You’re not the first one to feel exhausted by the lack of proper education when it comes to bulletproofing your feet and ankles. Many dancers come to me struggling with injuries at the foot and ankle. Read what my client Ava had to say:

“A year ago, I fell out of a jump in class and tore three ligaments in my (already sprained) ankle. I had so much healing ahead of me that it seemed insurmountable, but I am healed now, and it was a group effort! My utmost gratitude goes out to @the.barbell.ballerina who has helped me to truly understand my body and what I am capable of (do literally any of her programs, she's a dance+fitness genius).”

I myself dealt with my fair share of foot and ankle injuries throughout my pre-professional training, college, and professional division training program. Being hypermobile, my ankles are naturally very weak. I almost gave up multiple times because I thought my anatomy was never going to allow me to achieve the strength of the professional dancer I dreamed of becoming. 

I remember taking the train in Chicago to visit my dance podiatrist monthly because I had so many recurring injuries that were 100% preventable.

One day, I had enough. I learned everything I could from professionals and got consistent with strengthening my feet. I needed to work 10x as hard because of my hypermobility. But since then, I have had zero major injuries, chronic or acute. If I can do it, anyone can.

But don’t take it from me alone. I have helped hundreds of clients rehab, prevent, and alleviate pain and injury at the foot and ankle.

Foot and Ankle Foundations was created to serve dancers in a way I haven’t seen done before. Because after hearing hundreds of dancers complain about weakness and injury, I decided it was time for something different.

Say hello to your ticket to powerful pointework.

No more loading up on the Advil before class and slapping a bandaid on the real issue. You’re getting access to the exercises that build resilient muscles and joints, boost career longevity, and reduce risk of injury for a fraction of the cost of medical interventions down the line.

A Look Inside Foot and Ankle Foundations

Module 1: Warmup

Module 2: Strength

Module 3: Stability

Module 4: Power

Module 5: Agility

Module 6: Mobility

Within these modules you will find 55 exercises with video demonstrations for proper placement and technique.

You get lifetime access to the course and all future updates.

No refunds due to the digital nature of the course.

FAQs

I am currently injured, is this course still the right fit for me?

Absolutely. One of the best things you can do when injured is get educated on how you can alleviate symptoms and prevent future injury.

Will this improve my pointe work?

1000%. There are 29 muscles in the human foot, many of which get overlooked when building strength for pointework. We address them here.

Is this like every other exercise program for pointe work ever?

Nothing I create is EVER copycat. I put in years to create my own methods based on science and dance technique principles. What you find in my courses and programs is tried and true not only by my own experience as an active professional but the hundreds of clients I have coached and worked with. You just have to see for yourself.

Do I need a gym membership?

Not for this course. You can do the exercises in the comfort of your home with minimal equipment.

What equipment will I need?

Pilates ball, theraband, kettlebell or dumbbell, lacrosse ball, foam roller, box or bench, and optional agility ladder.

Is this only for ballet dancers?

Not at all. TBB offerings are widely used and loved by many other dancers of all styles as well as performing arts based athletes such as gymnasts and figure skaters.

Ready to jump in? I'll leave you with this.

If building up resilient and powerful feet and ankles is the one thing holding you back from achieving your dream career as a dancer, it’s time to drop the excuses and do something about it. Your dreams are possible with the right tools to help you succeed, so let’s get building!

What Dancers Are Saying:

After an injury that occurred nine years ago, I have avoided large jumps, even after completing physical therapy. I began the TBB monthly program in February and started the JUMPstart course and Foot and Ankle Foundations course in March. Today, I jumped without pain. I have lifted for years to maintain my health, strengthen my body, rehabilitate and prevent injury, and to lengthen my dance career. The Barbell Ballerina offerings are far superior to previous routines I have used because TBB courses give results. The programs are based in science and tailor-made for dancers. So far, I have learned that the progressive work and scientific-based structure of TBB training programs address my whole body working as a unit, train my neurological response to stimuli, and strengthen my soft tissue response to increasing load demands. A solid foundation in the athleticism of dance allows me to grow in the artistry of dance and fulfill my body's potential as an artistic medium of expression. I adore these programs.

Meredith T.

A year ago, I fell out of a jump in class and tore three ligaments in my (already sprained) ankle. I had so much healing ahead of me that it seemed insurmountable, but I am healed now, and it was a group effort! My utmost gratitude goes out to @the.barbell.ballerina who has helped me to truly understand my body and what I am capable of (do literally any of her programs, she's a dance+fitness genius).

Ava O.

$97.00 USD

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Please read the Terms of Use for the Program carefully and in their entirety before purchasing and using Foot and Ankle Foundations (hereinafter referred to as the “Program”). The Program and its content are owned by The Barbell Ballerina LLC.

 

  • Definitions:

 

 

“Company”, “We”, “I”, “Our”, or “Us” means The Barbell Ballerina LLC.

 

“Participation”, “Participating”, “Using”, or “Use” means reading, implementing, trying, or otherwise engaging in the Program.

 

“Program” means Foot and Ankle Foundations.

 

“You”, “Your”, “User” or “Client” means the purchaser and person using the Program.

 

  1. Consent:

By participating in the Program, you implicitly and voluntarily agree to act in accordance with, agree to, and abide by, these Terms of Use.

 

  1. DISCLAIMER:

By participating in the Program, you understand that Lili Pfeifer is a NASM Certified Personal Trainer and NASM Certified Exercise Specialist. 

 

We are not medical doctors, psychologists/psychiatrists, or other licensed medical professionals. You are expected to discuss any changes to your health, diet, or exercise regimen with your physician or another medical professional before trying them.

 

This Program is for informational and educational purposes only. The information and education provided in this Program is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis.

 

Although we do our best to make sure all of the Program’s content is up to date and/or accurate, we do not make any representation that all the information is accurate or free of errors at all times. We do not assume any responsibility for accuracy of the Program’s information, or its safety or efficacy as it applies to you. You should review any and all changes to your diet, lifestyle, exercise regimen, or supplement routine with your medical professional.

 

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By participating in the Program, you are assuming the risk of participating in it and agree to only participate if medically cleared to do so. We are not responsible or liable for your participation in the Program.

 

You should use your best judgment in using the information provided in the Program, which is done at your own risk. It is your responsibility to discern the risk of using the Program or its content. You assume responsibility for your actions, choices, or lack thereof, related to the Program. 

 

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The Program and its content, including, but not limited to, Training Program, Exercises, Video Demonstrations, Exercise Descriptions, PDF downloads, Modules, and Educational Videos are intellectual property owned by Lili Pfeifer and The Barbell Ballerina LLC.  Any violations of this term, and all terms contained herein, will be legally pursued to the fullest extent permitted by law.

 

Any use of the Company’s intellectual property may not be used in connection with the sale or distribution of any product, program, and/or service by you, directly or indirectly, without the prior written consent of The Barbell Ballerina LLC.

 

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Any and all current or past-client testimonials, statements, or examples used by us are simply that: examples. They are not guarantees that you will also experience or receive the same results. Each person and their circumstances are unique and nothing shall be interpreted as a guarantee that you will experience the same results as another client of ours. 

 

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We do not offer any representations, guarantees, or warranties, of any variety, regarding the Program in any way including, but not limited to, your future income, sales, potential, profitability, or losses derived as a result of your use of the Program. The Program is offered “AS IS” and without representations, guarantees, or warranties of any kind, including but not limited to, implied warranties of merchantability and fitness for a particular purpose, neither express nor implied, to the extent permitted by law.  We are not liable for damages of any kind related to your use of the Program.

 

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To the fullest extent permitted by law, The Barbell Ballerina LLC expressly disclaims liability for any direct, indirect, and/or consequential damages suffered by you related to your purchase or use of, or participation in, the Program, its materials, our website, or any other information obtained by you from us. By enrolling in the Program, you hereby agree to this limitation of liability and release The Barbell Ballerina LLC from any and all claims.

 

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By enrolling in the Program, you agree to release us from any and all claims, and further agree to at all times defend, indemnify, and hold harmless The Barbell Ballerina LLC as stated in this section herein.

 

  1. Our Refund Policy:

 

 

  • NO REFUNDS:

 

 

We will do everything within our ability (and within reason) to ensure your satisfaction. Due to the downloadable nature of the Program, refunds will not be issued for the Program once it is purchased. If you have any questions or concerns, or if there is anything we can do to make your experience a more pleasant one, please email Lili Pfeifer at [email protected].

 

 

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The Client will not, under any circumstances, issue or threaten to issue any chargebacks to the Company or to the Client’s credit card and/or form of payment (ie, PayPal) for any reason whatsoever related to the Program. In the event of a chargeback, the Company reserves its right to report it to the credit bureaus as a delinquent account. 

 

  1.  ARBITRATION CLAUSE:

If you have any complaint or should any issue arise in the use of the Program, please contact us directly first by emailing Lili Pfeifer at [email protected].

 

However, if we are unable to amicably resolve your dispute in that manner, you agree that you and Lili Pfeifer and The Barbell Ballerina LLC shall submit your dispute to binding arbitration with the American Arbitration Association, before an arbitrator that is mutually agreed upon, in accordance with the American Arbitration Association’s (“AAA”) rules.

 

By agreeing to this term, you hereby agree and understand that you’re waiving your right to a jury trial in court, which would otherwise be available to you if not for this Arbitration Clause. Should any arbitration hearing need to be held, it shall be held within 20 miles of Minneapolis, Minnesota.

 

If the arbitrator issues an award and a judgment is made, the judgment will be binding and will be entered in court in the State of Minnesota. The only award that can be issued to you is a refund of any payment made to The Barbell Ballerina LLC for the applicable Program. You are not permitted to seek additional damages, including consequential or punitive damages.

 

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Lili Pfeifer and The Barbell Ballerina LLC are not responsible or liable in any way for any and all damages you receive directly or indirectly from your participation in the Program. We do not assume liability for damages, injuries, harm, death, misuse of (or failure to properly use) the Program or its content, due to any act, or failure to act, by you. IN NO EVENT SHALL WE BE LIABLE TO YOU FOR ANY INDIRECT, SPECIAL, EXEMPLARY, OR CONSEQUENTIAL DAMAGES.

 

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General Payment Terms: 

 

When you pay for the Program by credit card, you authorize and give permission to The Barbell Ballerina LLC to charge your credit or debit card for the amount owed for payment of the Program. When you purchase the Program, your information (i.e. credit card and contact info) may be collected by the third-party merchant Kajabi, Paypal, or Stripe (depending on the payment method you choose at checkout), who may have privacy policies or security practices that are different than ours. The Barbell Ballerina LLC is not responsible for the merchant’s independent policies or practices.

 

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The provisions of these Terms of Use shall be deemed severable, and the invalidity or unenforceability of any provision shall not affect the validity and enforceability of any other provision hereof. If any Section, subsection, sentence, or clause of these Terms of Use shall be adjudged illegal, invalid, or unenforceable, such illegality, invalidity, or unenforceability shall have no effect on the Terms of Use as a whole or on any Section, subsection, sentence, or clause hereof not expressly so adjudged.

 

  1. Entire Agreement

These Terms of Use contain the entire agreement between you and the Company. There are no other promises or conditions in any other agreement (oral or written) between you and the Company.

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These Terms of Use shall be governed by the laws of the state of Minnesota. Any action brought by any party arising out of or from these Terms shall be brought within the Minnesota, County of Hennepin.

By purchasing and/or participating in the Program, you implicitly signify your agreement to all of the terms in these Terms of Use.

 

If you have any questions about the Terms of Use, please contact Lili Pfeifer at [email protected]. Thank you.